Science of Slink: The Evidence Based Pole Podcast with Dr. Rosy Boa

Dr. Rosy Boa of Slink Through Strength
  • 5.0 (6)
  • Performing Arts
  • Updated Biweekly

Hi pole dancer, ready to nerd out? 🤓 Then you're in the right place. I'm your host, Dr. Rosy Boa -- pole dancer, teacher and proud meganerd -- and in this podcast we dive into the pole dance research & talk to experts to learn how to improve our pole dance lives... through science! This podcast is a production of Slink Through Strength online pole studio, which can be found at slinkthroughstrength.com.

  1. 1d ago

    Stronger Shoulders for Pole Dance

    Dr. Rosy Boa explains why pole dancers need strong, stable shoulders for hanging, spinning, climbing, and inverted work, outlining shoulder anatomy and key movement demands. She reviews general strength patterns used in pole—horizontal and vertical push/pull—and emphasizes the importance of isometric straight-arm hanging strength. For overhead stability, she highlights conditioning the rotator cuff via external rotation to keep the humeral head securely positioned during arm flexion, offering a simple external rotation drill. She also stresses scapular upward rotation for full overhead range and stability and concludes that shoulder mobility requires stability training to pole safely and long-term. Learn more about the Science of Slink membership & join now: https://scienceofslink.com/ The book I reference (HIGHLY recommend!):  Emily Scherb, D. P. T. (2018). Applied anatomy of aerial arts: an illustrated guide to strength, flexibility, training, and injury prevention. North Atlantic Books.  https://www.thecircusdoc.com/book/ Chapters: 00:00 Why Shoulders Matter 01:51 Shoulder Anatomy Basics 03:55 Push Pull Patterns 05:44 Vertical Strength Demands 07:22 Hanging Isometrics 08:44 Rotator Cuff Focus 11:36 Scapular Upward Rotation 15:51 Key Takeaways 16:27 Mobility Needs Stability 17:48 Wrap Up And Resources

  2. Jul 24

    What happens when you take a break from pole?

    Dr. Rosy Boa discusses what happens when you take a break from pole, covering both physiological detraining and the emotional side of returning. She emphasizes not beating yourself up and notes that feeling awful after missing one class can signal an unhealthy dependency, suggesting support for possible exercise addiction. Aerobic capacity tends to noticeably drop after about two weeks away, while strength loss is slower and depends on training status and age: very trained lifters may not show measurable 1RM decreases until around 32 weeks, untrained individuals can lose strength after a 10-week break, and adults 74–86 may see strength and balance declines after two weeks. Returning typically takes about half the break time, and strength is often easier to rebuild due to “muscle memory,” with evidence that people can catch up to peers who never took a break. Interested in training online with Rosy? Check out the Science of Slink membership: https://scienceofslink.com/ Chapters: 01:36 Be Kind About Breaks 04:40 Detraining Timelines Overview 09:41 Rebuilding and Muscle Memory 11:15 Catching Up After Breaks 13:38 Personal Trick Loss Story 15:31 Final Takeaways Citations:  Cumming, K.T., Reitzner, S.M., Hanslien, M., Skilnand, K., Seynnes, O.R., Horwath, O., Psilander, N., Sundberg, C.J. and Raastad, T. (2024), Muscle memory in humans: evidence for myonuclear permanence and long-term transcriptional regulation after strength training. J Physiol, 602: 4171-4193. https://doi.org/10.1113/JP285675  Encarnação, I. G., Viana, R. B., Soares, S. R., Freitas, E. D., de Lira, C. A., & Ferreira-Junior, J. B. (2022). Effects of detraining on muscle strength and hypertrophy induced by resistance training: A systematic review. Muscles, 1(1), 1-15.  Halonen EJ, Gabriel I, Kelahaara MM, Ahtiainen JP, Hulmi JJ. Does Taking a Break Matter-Adaptations in Muscle Strength and Size Between Continuous and Periodic Resistance Training. Scand J Med Sci Sports. 2024 Oct;34(10):e14739. doi: 10.1111/sms.14739. PMID: 39364857.  Toraman, N. F., & Ayceman, N. (2005). Effects of six weeks of detraining on retention of functional fitness of old people after nine weeks of multicomponent training. British journal of sports medicine, 39(8), 565-568

  3. Jul 10

    Neurodivergence and Pole with Psychologist Gabby Desmond

    Dr. Rosy Boa hosts an episode of Science of Slink on neurodivergence and pole with neurodivergent psychologist and pole dancer Gabby Desmond. They define neurodivergence as a broad umbrella beyond autism and ADHD (including OCD, BPD, and learning disabilities like dyslexia) and discuss why neurodivergent people may be drawn to pole for its structure, predictability, community “parallel play,” and endless achievable challenges. They explore sensory processing and regulation through spinning, inversion, and aerial hammock, plus differences in interoception and pain that can affect conditioning, stretching, and injury risk. The conversation covers learning preferences (visual vs verbal cues), difficulties with right/left and choreography, managing ADHD/autistic boom-bust training cycles, focusing on core vocabulary over trick inflation, and using external cues and varied feedback to support motor learning. Gabby shares where to find her work at unfurlpsychology and on Instagram. Where to find Gabby:  Unfurl psychology: https://www.unfurlpsychology.com.au/  https://www.instagram.com/unfurl.psychology  Chapters: 00:00 Welcome and Introductions 02:11 What Neurodivergence Means 03:51 Why Pole Attracts ND Folks 06:30 Sensory Seeking and Spinning 11:41 Dyslexia and Learning Pole 15:35 Learning Styles and Flow 18:41 Boom Bust Training Cycles 24:05 Interoception and Pain 25:45 Stretching and Hypermobility 29:53 Learning Through Feedback 38:36 Failure and Self Efficacy 41:22 Why Pole Community Works 42:42 Wrap Up and Links

  4. Jun 26

    Poling Safely in the Heat

    In this episode of 'Science of Slink,' Dr. Rosy Boa delves into what every pole dancer should know about exercising in extreme heat. Key topics include the physiological adaptations to heat acclimatization that typically occur within two weeks, the symptoms and handling of heat exhaustion versus heat stroke, and specific risk factors such as dehydration and medications. She also shares practical tips for pole dancers, such as managing equipment and grip issues, staying hydrated, and taking frequent breaks to avoid heat-related illnesses. Emphasis is placed on listening to one's body, recognizing the varied individual responses to heat, and prioritizing safety over performance. Chapters: 00:00 Summer Episode Intro 00:19 Heat Topic Overview 02:04 Sweat Evolution Rabbit Hole 03:13 Heat Acclimatization Science 07:33 Two Week Adaptations 10:25 Performance Mindset in Heat 11:46 Heat Exhaustion Signs 15:15 Heat Stroke Emergency 18:15 Risk Factors and Meds 22:59 Humidity and Cooling Gear 24:45 Pole Specific Heat Tips 27:54 Hydration and Towels 30:12 Final Safety Recap Citations/further reading Mayo Foundation for Medical Education and Research. (2023, April 6). Heat exhaustion. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/heat-exhaustion/symptoms-causes/syc-20373250 Howe, A. S., & Boden, B. P. (2007). Heat-related illness in athletes. The American journal of sports medicine, 35(8), 1384-1395. Nobel, G., Tribukait, A., Mekjavic, I. B., & Eiken, O. (2012). Effects of motion sickness on thermoregulatory responses in a thermoneutral air environment. European journal of applied physiology, 112, 1717-1723. Périard, J. D., Racinais, S., & Sawka, M. N. (2015). Adaptations and mechanisms of human heat acclimation: applications for competitive athletes and sports. Scandinavian journal of medicine & science in sports, 25, 20-38. Sawka, M. N., Leon, L. R., Montain, S. J., & Sonna, L. A. (2011). Integrated physiological mechanisms of exercise performance, adaptation, and maladaptation to heat stress. Compr Physiol, 1(4), 1883-1928.

  5. Jun 12

    Hairs Whips that Feel Good

    Hair whips shouldn’t be a (literal!) pain in the neck, and in this episode we’ll break down how keep your neck feeling as good as possible as you explore whipping your hair. We’ll talk about safety and warning signs, have a brief into to neck anatomy and talk about about how to prepare the neck for hairwhips, both day-of warmups and longer-term strength and conditioning.  Chapters: 03:11 Neck Safety Red Flags 05:06 Neck Muscle Basics 08:15 More Than Movement 10:51 Warm Ups 19:59 Vestibular Training 21:22 Technique And Hair Tips23:09 Wrap Up And Takeaways

  6. May 29

    Strength, Injury, and Misread Research: Siobhan Camille on Exercise Science for Dancers

    Dr. Rosy Boa interviews exercise scientist and belly dance (Raqs Sharqi) teacher Siobhan Camille (MSc in Rehabilitation Science) about applying exercise science to dance and pole. Siobhan shares her path from New Zealand athlete to researcher and strength and conditioning coach, including belly dance injury research, hospital-based rehab work, and her current role with Dutch elite and Olympic sport. They discuss how early research in “fringe” activities often focuses on injury rates before performance optimization, and emphasize that rehab and return-to-sport/pole rely on principles tailored to the individual and their demands. Siobhan critiques common “prehab” trends that underload the body, argues that appropriate joint stress builds resilience, and highlights injury’s multifactorial nature. They also cover consistency over optimization, motor learning cues, accessibility in classes, and misconceptions about “perfect posture” and pelvic tilt. Are you a pole nerd interested in trying out online pole classes with Slink Through Strength? We’d love to have you! Use the code “podcast” for 10% off the Intro Pack and try out all of our unique online pole classes: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true   Links & citations:  https://www.instagram.com/greenstonedancearts/  Athletic Performance and Rehabilitation work: https://siobhan-milner.com/  Greenstone Dance Arts:  https://greenstone.dance/  6-Week Challenge: https://greenstone.dance/product/dance-strong-6-week-fitness-challenge-for-belly-dancers-plus-personalised-program/  Milner SC, Gray A, Bussey M. A Retrospective Study Investigating Injury Incidence and Factors Associated with Injury Among Belly Dancers. J Dance Med Sci. 2019 Mar 15;23(1):26-33. doi: 10.12678/1089-313X.23.1.26. PMID: 30835653. https://pubmed.ncbi.nlm.nih.gov/30835653/  Chapters: 00:00 Welcome and Guest Intro 01:00 Siobhan’s Dance and Sport Origins 03:07 Research Path and Elite S&C Career 05:13 From Injury Studies to Performance 07:17 Rehab Principles and Return to Sport 10:11 Prehab Means Getting Strong 14:39 Load Management and Injury Complexity 18:17 Aging, Consistency, and Staying Active 22:11 Accessible Strength Training for Dancers 26:54 Motor Learning and Better Cueing 34:14 Posture Myths in Dance36:16 Where to Find Siobhan and Wrap Up

  7. May 15

    Exercise Science 101: Build Strength for Pole Dance Without Weights

    No weights for home pole dance conditioning? No problem! Dr. Rosy Boa addresses how pole dancers can build strength at home without gym access or heavy weights. She explains the basic strength principle of applying load and allowing recovery, noting weights are the most efficient for rapid, targeted gains, with free weights often preferable to machines for pole due to stabilization and range-of-motion demands. She then covers three accessible alternatives: isometrics (80–100% maximal effort holds for 1–5 seconds, scaling well but joint-angle specific), scalable bodyweight training (using variations such as changing points of contact, lever length, duration, reps, and power), and resistance bands (types, selecting by length/shape/resistance, variable tension through range, latex cautions, and use for assistance/spotting). She emphasizes consistency, enjoyable training, and doing the conditioning you will actually do. Are you a pole nerd interested in trying out online pole classes with Slink Through Strength? We’d love to have you! Use the code “podcast” for 10% off the Intro Pack and try out all of our unique online pole classes: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true   Chapters: 00:00 Welcome and Topic 00:58 Membership Shoutouts 02:59 Strength Basics 05:56 Isometrics Explained 09:11 Bodyweight Training 12:04 Scaling Difficulty 16:55 Resistance Bands 24:52 Consistency Over Intensity 28:47 Wrap Up and Invite  Citations:  Weights (machines or free weights) do have the largest effect size in building strength... but that’s not necessarily our only goal Wiedenmann T, Held S, Morat T, Rappelt L, Isenmann E, Berndsen E, Hopp NH, Donath L. The Effects of Different Resistance Training Modalities on Muscle Strength in Community-Dwelling Older Adults: A Network Meta-Analysis. Gerontology. 2025;71(7):576-588. doi: 10.1159/000546346. Epub 2025 May 27. PMID: 40452461.  Isometrics scale with strength! (but you gotta PUSH: 80 - 100% effort and hold for a couple seconds) Lum D, Barbosa TM. Brief Review: Effects of Isometric Strength Training on Strength and Dynamic Performance. Int J Sports Med. 2019 May;40(6):363-375. doi: 10.1055/a-0863-4539. Epub 2019 Apr 3. PMID: 30943568.  Bands do help with strength, might be more helpful with explosive/power Stanković D, Lazić A, Trajković N, Okičić M, Bubanj A, Vencúrik T, Gašić T, Bubanj S. Effects of Elastic Band Training on Physical Performance in Team Sports: A Systematic Review and Meta-Analysis. J Funct Morphol Kinesiol. 2025 Oct 17;10(4):402. doi: 10.3390/jfmk10040402. PMID: 41133592; PMCID: PMC12551113.

  8. May 1

    You've Lost a Pole Trick...Now What

    In this episode Dr. Rosy Boa discusses regression in pole dancing—plateaus, losing tricks, and fluctuating capacity—as a normal outcome of changing life circumstances like stress, finances, injury, caregiving, and disability, including impacts from COVID. She argues pole should not be prioritized over basic needs and warns against tying self-worth to specific tricks, which can create shame and identity crises when abilities change. As a coaching approach, she recommends building the skill of “noticing”: tuning into proprioception and interoception, identifying what feels physically pleasurable, and cultivating aesthetic appreciation beyond technical perfection. She suggests practicing by watching peer-level dancers and identifying non-technical qualities (expression, musicality, lines, novelty) to develop a softer lens that can be turned inward, supporting motivation, enjoyment, and longevity in pole. Are you a pole nerd interested in trying out online pole classes with Slink Through Strength? We’d love to have you! Use the code “podcast” for 10% off the Intro Pack and try out all of our unique online pole classes: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true   Citations:  Loureiro F, Ringold SM, Aziz-Zadeh L. Interoception in Autism: A Narrative Review of Behavioral and Neurobiological Data. Psychol Res Behav Manag. 2024 May 3;17:1841-1853. doi: 10.2147/PRBM.S410605. PMID: 38716258; PMCID: PMC11075678.  (Movement/exercise is effective in supporting joint health, especially in patients who already have osteoarthritis)  Nayab S, Bilal Elahi M. The Impact of Exercise Interventions on Pain, Function, and Quality of Life in Patients With Osteoarthritis: A Systematic Review and Meta-Analysis. Cureus. 2024 Nov 25;16(11):e74464. doi: 10.7759/cureus.74464. PMID: 39726491; PMCID: PMC11669877.  Chapters: 00:00 Welcome and Setup 00:53 Why We Regress 01:29 Life Shifts and Capacity 03:30 Losing Tricks Is Normal 04:41 Identity Beyond Tricks 06:44 Noticing What Feels Good 09:14 Intrinsic Motivation in Practice 11:39 Appreciating Others Differently 13:47 Exercise to Train Your Eye 16:55 Beauty in Every Stage 20:10 Softness and Self Kindness20:39 Wrap Up and Shout Outs

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Hi pole dancer, ready to nerd out? 🤓 Then you're in the right place. I'm your host, Dr. Rosy Boa -- pole dancer, teacher and proud meganerd -- and in this podcast we dive into the pole dance research & talk to experts to learn how to improve our pole dance lives... through science! This podcast is a production of Slink Through Strength online pole studio, which can be found at slinkthroughstrength.com.

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